Cholesterol is not harmful, but necessary for the body and health .Problems occur only when it is too much. In such cases, it literally stuck to the walls of arteries, causing narrowing of the vessels.
The results of several studies, reducing cholesterol even by 1% reduces the likelihood of coronary artery disease. The level of cholesterol in the blood depends on heredity, but mostly its content in food.
11 ways to control your cholesterol level and keep it within reasonable limits:
1. Eat less fat from animal origin
They are harmful to health. Eat less greasy meet .No pork and no beef. Replace them with chicken or fish. Best – chicken once a week and once – fish.
White meat is more lean than red. Oily skin of the bird must be removed. Especially useful is the meat of turkey, chicken or rabbit.
It is recommended that the meat be cooked without added fat, but by boiling or baking. If you can not avoid completely the use of oil, use olive oil, corn or peanut maslo.Ne use again after frying the remaining vegetable oil.
2. Every day eat nuts
Especially useful are walnuts and almonds. Daily rate should be a minimum of 3-4 and 8-10 nuts almonds.
3. Eat more fruits and vegetables.
Fiber in fruits and vegetables exported from intestinal cholesterol paid with food. Particularly useful are apples, pectin because there is a specific tool for cleaning the intestines of cholesterol and can lower „bad“ cholesterol by 20%.
It is advisable to consume more garlic. It is a unique remedy for high cholesterol in the blood. With 1-2 sprigs fresh garlic a day or half a head „bad“ cholesterol goes down for 10 to 15 days with 20%!
4. Fight systematically overweight
If your excess weight is due to muscle mass, those pounds overweight talking about fat and cholesterol.
5. Use healthy ways to prepare food
They will control the level of blood cholesterol. Better bake food in the oven, cook it to steam, stew it, but do not fry.
6. Choose low-fat dairy products.
Prefer milk and milk products with a fat content of less than 50%. These will reduce the amount of used fat without depriving the body of necessary amounts of calcium and protein.
7. More rarely eat cooked and pasta
Processed foods contain a lot of saturated fat and trans fats, which are used to improve the taste. Read carefully written on food labels. It is advisable to be careful with processed foods and packaged foods you eat at night watching TV. Better eat an egg dish than chips. Experts explain that you can safely eat up to 2-3 boiled eggs a week.
8. Eat more fish than meat
Fish is rich in omega-3 unsaturated fatty acids that reduce cholesterol.
Meat should also be present in your menu, but no more than 2-3 times a week.
9. Moderate physical activity is beneficial
After a hearty dinner must make a trip to prevent the accumulation of fat in the body assumed.
10. Eat foods lower cholesterol.
These are juices of red currant, aronia, raisins, oatmeal, spices – black and white pepper, curry, ginger, cloves. They lower cholesterol in the blood. Legumes also contain substances that reduce the absorption of fat.
11. Give up dieting.
Not be subjected to heavy diets and exhausting, especially – if you are elderly. In addition to those prescribed by the doctor for your illness.
Diets for weight loss defied the liver.